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Bowl of mashed cauliflower with fresh parsley and melted butter.

Mashed Cauliflower

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  • Author: Erin Jensen
  • Prep Time: 10 minutes
  • Cook Time: 8 minutes
  • Total Time: 18 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Blender
  • Cuisine: American


Mashed Cauliflower – a silky, smooth and delicious Mashed Cauliflower recipe that is the perfect side dish for any meal!


  • 1 large head of fresh cauliflower, cut into florets
  • 4 tablespoons butter (sub ghee or vegan butter)
  • 1/3 cup unsweetened almond milk, more as-needed (sub regular milk)
  • 2 teaspoon olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon garlic powder


  1. Place a steamer basket in a medium/large saucepan.  Add enough water to cover the bottom of the pan. Add the cauliflower and cover. Bring to a boil and then reduce to a simmer, approx. 8-10 minutes or until the cauliflower is VERY soft (otherwise the consistency won’t be very smooth). Remove from heat and let cool slightly. 
  2. Add steamed cauliflower to a high-speed blender along with the remaining ingredients. Blend on HIGH for 2-3 minutes or until the consistency is silky smooth. 
  3. Add additional almond milk a tablespoon at a time and then blend again to reach your desired consistency. 
  4. Taste and add additional butter, salt or garlic powder – as desired. 


  • Dairy-Free: to make this recipe dairy-free use vegan butter and unsweetened almond milk. 
  • Other Cooking Techniques: you could also steam the head of cauliflower in an Instant Pot or roast it in the oven, instead of steaming it on the stovetop.
  • Storage: store leftovers in an airtight container in the refrigerator for up to 3 days. 


  • Serving Size: 6oz
  • Calories: 178
  • Sugar: 4 g
  • Sodium: 235.2 mg
  • Fat: 14.7 g
  • Carbohydrates: 10.7 g
  • Protein: 4.3 g
  • Cholesterol: 30.5 mg